Shoulder lateral raise
Main muscle worked: Lateral deltoids
This is a very specific exercise to target the deltoids, especially the lateral deltoids. Because it is specifically focusing on lateral deltoids, you want to stick with a light weight to avoid any risk of injury.
Shoulder lateral raise
- Hold the dumbbells overhand and stand with your legs in shoulder width apart as you keep your back straight. Position the dumbbells on your sides
- Raise your arms up to horizontal with your elbows slightly bent in a controlled movement.
- Lower the dumbbells to the original position in a controlled movement.
Perform 8-12 reps for 2-3 sets.
Tips: Try not to lift the weights above the horizontal line because that may cause injury in your shoulders. This movement is already giving enough stress on your shoulders so you do not want to lift too far. You also want to raise not from your hands but more like from your elbows to focus on your shoulders.
Shoulder lateral raise (thumbs down)
- Hold the dumbbells overhand and let your thumbs pointing down and stand with your legs in shoulder width apart as you keep your back straight. Position the dumbbells on your sides.
- Raise your arms up to horizontal with your elbows slightly bent in a controlled movement.
- Lower the dumbbells to the original position in a controlled movement.
Perform 8-12 reps for 2-3 sets.
Notes: Compared to an original shoulder lateral raise, this can focus on not only the lateral deltoids but also the posterior deltoids. However, there is less engagement of your biceps because of your medial rotation of the humerus (upper arm bone), and there might be a higher risk of injury to your shoulders due to more stress on them. Make sure to use light weights with this variation.
Shoulder lateral raise (thumbs up)
- Hold the dumbbells overhand and let your thumbs pointing up and stand with your legs in shoulder width apart as you keep your back straight. Position the dumbbells on your sides.
- Raise your arms up to horizontal with your elbows slightly bent in a controlled movement.
- Lower the dumbbells to the original position in a controlled movement.
Perform 8-12 reps for 2-3 sets.
Notes: Compared to an original shoulder lateral raise, this can focus on not only the lateral deltoids but also the anterior deltoids. Unlike shoulder lateral raises with thumbs down, there is some engagement of the biceps. Use light weights to avoid any risk of injury to the shoulders or biceps.
Around the world
Main muscle worked: Lateral deltoids, trapezius
This exercise adds extra movement to the shoulder lateral raise and also targets the trapezius.
Around the world
- Hold the dumbbells overhand and let your thumbs pointing up and stand with your legs in shoulder width apart as you keep your back straight. Position the dumbbells on your sides.
- Raise your arms up your head in a controlled movement. Your hands are facing each other.
- Lower the dumbbells to the original position in a controlled movement.
Perform 8-12 reps for 2-3 sets.
Notes: Trapezius is involved more actively with this variation.
Tips: Make sure your hands are not facing down (like a regular shoulder lateral raise) to avoid any risk of injury.